How to Heal Tennis Elbow with Self-Massage

Tennis Elbow Self-Massage: Relief at Home

If you've got that nagging, sharp pain on the outside of your elbow that flares up every time you grip something, you're dealing with what's commonly called tennis elbow, and you don't have to play a single set of tennis to get it. In this video, Bob and Brad break down exactly what's causing the pain and walk you through the self-massage techniques and stretches you can do at home to start feeling relief.

What Is Tennis Elbow, Really?

Tennis elbow's medical name is lateral epicondylitis. It happens when the tendons attaching your forearm muscles to the lateral epicondyle (the bony bump on the outside of your elbow) develop tiny tears and inflammation, usually from overuse. Specifically, it's the muscles responsible for extending your wrist, bending it backward, that take the brunt of the damage.

But here's the part most people miss: tennis elbow often isn't just an elbow problem. Two common tightness issues elsewhere in the arm can quietly load extra stress onto those forearm tendons:

1. Limited shoulder internal rotation — think of a backhand tennis swing. If your shoulder can't rotate enough, that motion has to happen somewhere, and your forearm ends up absorbing the difference.

2. Limited forearm pronation/supination — the ability to rotate your palm up and down. If your forearms can't rotate fully, your wrist and elbow muscles compensate, adding strain over time.

   
   

The Self-Massage Techniques

Bob and Brad demonstrate several hands-on options, starting with the tendon itself:

• Cross-fiber friction massage: Using two fingertips, find the tender spot on the tendon and massage across the fibers for 30–60 seconds.

• Pressure + wrist extension: Apply steady pressure to the tendon while extending your wrist 10 times — a great alternative if direct massage feels too intense.

• Forearm muscle massage: Work the surrounding forearm muscles while avoiding the tender spot directly.

• Massage gun option: For those who prefer it, a massage gun can be used for both the cross-fiber and forearm massage techniques.

  
  

Stretches to Prevent It From Coming Back

Once the tendon itself feels better, Bob and Brad move into stretches designed to restore the shoulder and forearm mobility that may have caused the problem in the first place:

• Shoulder internal rotation stretch using a belt or a Booyah Stick, gently sliding the affected arm up the back.

• Forearm pronation/supination stretch, bending the arm to the chest and using the opposite hand to rotate the forearm.

• Standing wrist extension stretch, using the table and the web of your hand to ease the wrist into a deeper stretch.

Note: Skip the shoulder stretches if you have osteoporosis or a history of shoulder dislocations.

Take the Guide With You

Want to follow along without rewatching the video every time? Grab the free downloadable Tennis Elbow Self-Massage Guide, with step-by-step instructions and rep/frequency recommendations for every technique shown above — perfect for keeping by your desk or gym bag as a daily reference.

This video is part of Bob and Brad's full self-massage series. Browse the complete library of guides and videos for treating pain at the source.